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Do you suffer from lower back pain? There's nothing more frustrating or debilitating, than waiting for muscle spasms in your back to relax. The root of many back problems is simply a result of weak muscles.

Your core muscles are the muscles of the back, abdomen and buttocks. The purpose of these muscles is to support the spine. If these muscles aren't exercised, they become shorter - which causes the spine to be forced out of alignment.

Exercises for the back will strengthen the core muscles, resulting in a strong, supple spine and back - pain free. The best back exercise program combines exercises that stretch the back muscles with exercises that strengthen the muscles. When you start a program for back exercises, take it slow and easy. You don't want to further injure or aggravate your back. If you start to feel back strain, slow down.

Here are some simple exercises to begin building core muscles and flexibility:

Knee to Chest - This exercise stretches back muscles. Lie down on a floor or firm surface. Clasp your hands behind your left thigh and pull gently towards your chest. Keep your opposite leg flat and straight. Maintain the stretch for 30 seconds, switch legs and repeat.

Pelvic Tilt - While lying on your back on the floor or firm surface, bend knees and place feet flat on the floor or surface. Push the small of your back into the floor by pulling your abdominal muscles up and in. Hold the movement for five seconds. Continue breathing normally throughout the hold.

Hip Rolling - While still lying on your back, bend both knees with feet flat on floor. Cross your arms over your chest. Slowly and gently turn your head and upper body to the right, while moving your knees to the left. Relax your knees towards the floor (be careful not to force the action). Bring your knees back to center and reverse directions.

Pelvic Lift - Lie on your back on the floor or flat surface. Place your feet flat, and bend your knees. Cross your arms over your chest, keep your legs together. Tilt your pelvis and gently push your lower back to the floor. Slowly lift your buttocks of the floor. Lower your buttocks to the floor.

These four exercises for the back will begin to stretch and strengthen your muscles. When performed gently, they are also beneficial in relaxing and stretching sore and strained back muscles.

There are many additional core muscle exercises that strengthen your muscles. When you perform these stretching and strengthening exercises, it can result in pain-free movement, increased activity, and an enjoyable quality of life. All this with just a few simple stretches a few times a week - what could be better?


Copyright (c) 2008 Nancy Rishworth

Nancy Rishworth, grew up dancing and became a qualified Aerobics and Fitness & Personal Trainer. She is also a qualified Naturopath having studied various healing modalities through healthy eating, herbal remedies, vitamins, massage & exercise. Her Flexibilty Plus Workout Program improves flexibility, strength and overall health. For nutritional info and other core strength and cardio exercise tips and guidelines go to www.FlexibilityPlus.com

CEO humor (including jokes about CEOs) is quite easy to come by, considering how stiff and uptight they're usually required to be. What is it with nobility and Forbes-worthy citizens that makes them think that to appear as Very Important People (and I recognize that they are, mark my word, for I don't use the Capital Letters of Great Importance on just anyone) , they have to master the art of strutting around as if they had random bits of cutlery shoved up their orifices? Really, I understand why the formal, business look reflects discipline and sacrifice, but I'd think the lesser workers would much better prefer a bright smile that encourages good work than a scowl that hints of hell to come. Heck, some CEO's make people piss themselves by raising an eyebrow, and that's not a sign of productivity at all.

CEOs are visionaries with goals to make a difference in the world. The problem is, they tend to focus on that goal first before looking at their respective companies. It's common sense to think that if you're going to make a difference, you start with the roots you were given. So CEOs would do well to make themselves welcoming to the people that make their companies work instead, and inject a little humor and levity in the workplace to encourage people to do the same, for a happy workplace is a productive workplace.

The politics of humor are mostly classified by class, race and gender; some jokes are alright when spoken by a specific sector, but is tactless and offensive if spoken by another. There is a heirarchy in place as well-- with jokes about certain kinds of people being progressively limited in terms of political correctness, the higher one is on the social food chain. Black people can make jokes about fellow black people, but if white people say the same thing, they get stamped with bigotry.

So what does history tell us? People have less politically correct jokes at their disposal the higher they are in the social food chain, which should explain why CEOs and those others with higher tax brackets are so tight-assed. When the spotlight's on you, you always have to watch what you say and how you act.

The best humor that CEOs can inflict upon themselves are jokes about themselves. The most loved CEOs often turn to making fun of themselves to break the ice, to allow people to think that there's more to this higher up than a much fatter paycheck. One of the hallmarks of good leadership is self-effacing humor, as it demonstrates an openness to people that is hard to find among those of similar rank.

Some CEOs begin their terms by spending time with their entry-level workers, while others begin with an open-hearted speech that every person in their company can relate to. Humor can do a lot to break the ice, and when you're the head of a corporation, having your workers like you is another achievement worth investing in.

CEO humor usually involves their personal experiences and the little nuances they encounter just because they are CEOs. Scott McNealy for example, former CEO of Sun Microsystems had made a humorous list of things he's glad for now that he's not CEO, which included not having to apologize for anything he said in Wall Street Journal, or having someone else to blame, or being able to play golf because the new CEO can't.

CEOs are not the funniest of people, which is why people appreciate it when they try to be. That's where the difference begins-- when people see you as someone who can do something significant for the world without having to be a curmudgeon in your own base. Remember that happy people make for better workers, and a CEO who is loved rather than feared makes for a better workplace.

Ruthea Chambray
Contributor to: www.trackandfield.com and www.bondsinvesting.com
http://www.ceohire.com

There are many things to consider when purchasing homeowners insurance but what many people fail to look at is covering what is inside their home. The contents of any home are worth a lot, not only in a monetary sense, but it also has personal value. That’s why it’s important to make sure everything in your home is protected with some sort of home contents insurance policy.

If you are searching for home contents insurance here are four things that you should look for;

1. No limits home contents insurance - Some, but not all, insurance companies have a limit as to how much of your home’s contents you can protect. Try to find an insurance provider that does not place a limit on the amount of coverage you can buy. It is important that you have the flexibility to cover everything that is of value to you.

2. Home contents insurance for man-made and natural disasters - Make sure any policy you are entertaining the idea of getting covers any and all damages from any type of emergency. Most of us think to protect against natural disasters like fires, floods, earthquakes, etc. But what about damage caused by a malfunction of the house itself. Like when the washing machine overflows in the upstairs laundry room while no one is home.

3. Ease of payment - Most insurance companies will offer several options when it comes to making payments on a home contents insurance policy. Some companies will offer discounts if you agree to pay on a yearly basis but will charge a service fee if you want to pay monthly. If you look hard enough you should be able to find a home contents insurance provider that will let you make monthly payments with no service fees.

4. Combined policy discounts - If you can bundle your home contents insurance in with your regular homeowners policy chances are your insurance company will give you a discount. Try finding out if there are additional benefits as well such as 24 hour service, free recovery service, and even free legal advice.

Home contents insurance gives you the security and peace of mind that all your personal belongings are covered in case of any sort of home disaster. The best place to start is with you’re your current homeowners insurance company chances are they would be happy to provide you with this type of insurance.

To learn more about home contents insurance visit the web site Home Insurance Quotes.

As bands grew larger in the 30s and 40s, hence the term 'the big band era', they got louder. Brass instruments are naturally loud and as these horn sections were added in strength to bands, who could hear an acoustic guitar over the din? As is usually the case necessity became the mother of invention and luthiers (guitar makers), engineers and musician's thoughts turned to finding a way to amplify a guitar's sound. Little did they know that the groundwork they laid would evolve into the modern technology of music made available today.

Initial attempts utilized microphones attached to hollow body guitars but the volume needed just could not be produced. In 1931 the Electro String Instrument Corporation created an electric guitar using tungsten pickups. It was called a Rickenbacker named after one of the company's owners, Adolf Rickenbacher. He changed the spelling of his last name to Rickenbacker partly because his cousin was the famed World War I combat ace Eddie Rickenbacker.

In the 1940's two of the most famous names in the electric guitar's history, Les Paul and Leo Fender, created their versions of this modern day instrument. Les Paul worked for the Epiphone Guitar company and in his spare time experimented with various electric guitar designs. Through the years the solid body Gibson Les Paul has become a mainstay of many rock guitarists instrument arsenals. The Fender Guitar company began with the Esquire, a solid body with a single magnetic pickup, followed with a two pickup model, the Broadcaster, whose name was changed to the Telecaster and in 1953, the Stratocaster was introduced.

Through the years many different models and designs of the electric guitar have appeared. Some mindbogglingly expensive and some quite affordable. There is also a wide variety of special effect devices and amplifiers to choose from. One of the coolest designs I've seen is the double neck electric six and twelve string used by Richie Sambora of Bon Jovi in the song Wanted Dead or Alive. Gibson also markets a Jimmy Page Signature double neck guitar.

One of rock's most prolific guitar owners is Rick Nielsen of Cheap Trick. He owns a custom made five neck, yes you heard right, five neck guitar built by Hamer Guitars and has owned over 2,000 guitars at one time or another. I'm still working on mastering a single neck and this guy's on five. Amazing talent.

Whether you're into rock or jazz, folk or country, acoustic or electric, here are some of my favorite learn to play guitar courses. Check them out at http://www.reviewsbytheigmonster.com/

Some people call them Nerf Bars, others call them Step Bars; my mother calls them 'those shiny tubes.' Whatever you call them, they're an item that many people overlook in their quest for truck greatness.

Whether you're looking for convenience, protection, or looks, installing a set of custom step bars on your ride is always a good decision.

Nerf Bars; Attitude in a Box
In addition to the fact that they make vehicle entry easier, nerf bars add to your truck's aggressive attitude. Nerf bars fill the gap between the ground and your vehicle's rocker panel; creating an illusion that your truck stands taller than it actually does. Combine step bars with a suspension lift and/or body lift kit and we're talking serious intimidation.

Nerf Bars; Your Bodyguard
Another benefit of installing nerf bars is protection. They mount several inches from the side of the vehicle. Therefore they are your first line of defense for anything that could cause body damage. Whether it's a boulder you try to drive over while off-roading or a stray shopping cart at the local supermarket, these babies have got your back.

In Conclusion
Not all nerf bars are created equal. There are different brands on the market with different finishes and warranties available. The Westin Platinum Step Bars have a lifetime warranty as do the stainless step bars available from Smittybilt.

For more information, please visit Stylin Concepts.

Will Mahoney is an automotive junkie who lives in Cleveland, Ohio. He likes racing autocross and tinkering with trucks and cars. He currently writes online content and articles for Stylin Concepts, a leading retailer of truck accessories.

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